Comparing Nutrients in 14 ounces Wheat Flour VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Semolina	14%	3%	83%

Macro Nutrients

	Wheat Flour	Semolina	Recommended Dietary Allowance
Energy	50% 1445kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	222% 289g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	73.2% 41g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Semolina	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.64mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	107% 2.46mg	2.3mg per day for Men 19-50 years
Molybdenum	376% 169μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.36% 50.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Flour vs Semolina:

• Semolina contains 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Flour vs Semolina:

• Semolina contains 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Semolina have similar amounts of Calcium, Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Semolina contains 1.7 times more Omega 3 and 1.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Semolina have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Unenriched All-purpose White Wheat Flour as well as Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.